You can keep your “chunky soup;” I’ll take a homemade stew any day. And this Vegan Stew is about as chunky as it gets. Loaded with everything from stew standards like carrots, celery and potatoes, to veggie VIPs like mushrooms, leeks and beans, it definitely eats like a meal. Trust me, no one’s going to be asking “where’s the beef?” after a bowl of this deliciousness.
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When I say stew, you say…? Beef. Of course you did. Because that’s what everyone says when you think of stew. Beef stew is one of those old family hand-me-down recipes that everyone’s got. Heck, I’ve got two of ’em on this blog. But what I don’t always have is hours on end to braise beef chunks. And what’s more, I don’t always have the inclination to eat beef stew.
I may not be vegan or vegetarian, but as President of the Vegetable Fan Club (yes, that’s an official title, and maybe I had cards made up) I’m always on the lookout for ways to make veggies the star of the show. I’m like the Mama Rose of vegetables. (Curtain up! Light the Lights!) And while vegetable soup is about as ubiquitous as beef stew, I want to be able to look down into my bowl and proclaim that “Everything’s Coming Up Veggies!”
So let’s talk about that. The difference between soups and stews comes down to one thing – liquid. Soup just has more of it, whether or not it’s meat and/or veg submerged in liquid, or straight-up liquified meat and/or veg. Stew, on the other hand, is all about that gravy. Whether thickened by addition, reduction, or a combination of the two, a good stew should literally boil (or more accurately, simmer) down to its chunks. And this vegetable stew has them in spades, even without the beef.
The most beautiful thing about this dish is that it eats like a stew, but without the meat it doesn’t feel like a stew after. Super hearty, not super heavy. Also, with no meat to fuss over, in soup years, it’s practically done in nanoseconds. With plenty of veggie variations, it’s a winner when it comes to using up what you have on hand.
Oh, and do I even need to mention that it’s also a perfect vehicle for getting more fresh, crusty bread in your diet? Or are you already sold?
How to Make Vegan Stew
Like all good stew recipes, time is your best tool. Sautee the mushrooms in batches until golden brown and crispy – don’t rush the process! Be sure to check the recipe card for step-by-step instructions and how-to photos to guide you along the recipe process.
- Sautee the mushrooms in olive oil in two separate batches. Cook until they release their liquid and turn crisp and golden brown along the edges, then remove with a slotted spoon and set aside.
- Saute onion and leek until soft. Add the garlic, then work tomato paste into the cooked vegetables.
- Deglaze the pot with coconut aminos – be sure to scrape up any browned bits from the bottom (they’re full of flavor!).
- Add potatoes, carrots, and celery to the pot, along with vegetable stock. Season with Italian herbs, salt and pepper, then add fresh thyme and a bay leaf.
- Simmer until the potatoes and carrots are cooked through.
- Add canned white beans (including the canning liquid!) to the stew along with the sautéed mushrooms.
- Thicken the stew with a corn starch slurry.
- Simmer a few minutes more, until the beans and mushrooms are warmed through and the stew is thick.
- Always taste for seasoning and adjust with salt and pepper as needed.
Tips for Making This Recipe Perfectly
- A good stew takes time. Be patient when sautéing the mushrooms – wait for them to fully release their liquids; they’ll turn soft, and then they’ll get golden brown and crispy all along the edges. Crisp golden edges = lots and lots of flavor, both in the mushrooms and in the residual bits they leave behind in the pot.
- Large chunks of vegetables. Cut the potatoes, carrots and celery into larger, but still bite-sized, pieces.
- Use the canning liquid from the white beans! It contains a ton of starch that will enhance both the flavor and consistency of the stew gravy.
How to Thicken Vegan Stew
This stew is thickened with a cornstarch slurry, added towards the end. The cornstarch in combination with the starch from the canning liquid in the beans creates a thicker gravy that isn’t heavy, and results in a recipe that’s both vegan and gluten free.
You can also thicken with flour for a more substantial gravy. To do so, you’ll need to alter the recipe slightly:
- Sprinkle 3 tablespoons flour over the alliums after step 3.
- Add half a cup of broth to the pot, then stir until the flour dissolves. The mixture will look very thick.
- Proceed with step 4 as directed.
- Skip the cornstarch slurry in step 6.
Storing and Freezing
Leftovers: store leftover vegan stew in a sealed container in the fridge for up to 4 days. Reheat in the microwave in 30 second intervals or in a pot over medium heat until warmed through. The stew will thicken considerably after chilling, as starch from the potatoes will leach into the gravy. You may want to add a splash of water or broth to thin.
Freezer: cool, then transfer to a freezer-friendly container and freeze up to 2 months. Defrost in the fridge overnight, then reheat in a pot over medium heat until warmed through. If making for the purpose of freezing, omit the cornstarch slurry and add the slurry when reheating after the gravy comes to a simmer.
Make It Your Way
- Substitute coconut aminos with soy sauce or gluten free tamari as needed. The umami edge in most stew recipes comes from Worcestershire sauce, which typically contains anchovies or fish sauce (aka, not vegan!). Coconut aminos is my favorite substitute for it, but the subs above also work well.
- Use your favorite mushrooms: white (“button”) mushrooms are a great substitute, or chopped large portobellos. The same rules apply – be patient sautéing, and wait for crisp, golden brown edges before removing.
- Substitute the white beans with red kidney beans or even black beans. (Don’t worry – the canning liquid from these can also be used to thicken and add flavor.)
More Hearty Vegan Recipes
Did you make this Vegan Stew? I’d love to know how it turned out! Leave a comment and a rating below.
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Recipe
Vegan Stew
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Ingredients
- 4 tbsp olive oil, divided
- 1 lb crimini mushrooms, thinly sliced
- 1 large sweet onion, diced to ½”
- 1 large leek, halved and sliced into ½” moons
- 2 cloves garlic, minced
- 3 tbsp tomato paste
- 2 tbsp coconut aminos, or soy sauce or gluten free tamari
- 12 oz yukon gold potatoes, chopped into 2” chunks
- 3 large carrots, skins peeled, cut into ½” coins
- 3 stalks celery, cut into ½” coins
- 1 quart vegetable stock
- 1 tsp italian seasoning
- 1 tsp cracked black pepper
- ½ tsp sea or kosher salt
- 1 bay leaf
- 2 sprigs fresh thyme, bundled with kitchen twine
- 1 can white beans, undrained
- 1 tbsp cornstarch
Instructions
- Heat a dutch oven over medium high heat. Add 1.5 tbsp olive oil and heat until it shimmers. Add half mushrooms, toss to coat in the fat and saute until the mushrooms release their water content and are golden brown, 12-15 minutes. Remove with a slotted spoon, set aside onto a plate, and repeat with the remaining mushrooms, adding more oil to the pot as needed. Set aside all mushrooms once browned.
- Add the remaining 1 tbsp oil and allow to heat. Add the onions and leeks and toss to coat in the fat. Saute, stirring occasionally, until soft, 5-6 minutes. Add garlic; saute, stirring constantly, until fragrant, 1 minute.
- Add the tomato paste and work into the vegetables. Deglaze the pot with the coconut aminos, stirring up the brown bits from the bottom of the pot, until the liquid stops bubbling, 1-2 minutes.
- Add the potatoes, carrots, and celery, then the vegetable stock. Add the italian seasoning, salt, and pepper and give everything a good stir. Top with the bay leaf and thyme.
- Increase the heat to high and bring the liquid to a simmer. Reduce to maintain a steady simmer and cook until the potatoes are tender and can easily be pierced with the tip of a knife, 15-20 minutes.
- Add the beans and their canning liquid to the pot, along with the sauteed mushrooms. Combine the cornstarch with 1 tbsp water to create a slurry. Pour the slurry into the stew.
- Simmer 10 minutes, or until the beans are warmed through and the soup is thick. Portion into bowls, garnish with chopped parsley, and serve immediately.
Notes
- Sprinkle 3 tablespoons flour over the vegetables after deglazing in step 3.
- Add half a cup of broth to the pot, then stir until the flour dissolves. The mixture will look very thick.
- Proceed with step 4 as directed.
- Skip the cornstarch slurry in step 6.
RSagana
So yummy! Didn’t miss the meat at all!